Trains & eat clean but no weight loss at all, HELP!

pjphan

hi,

Im 180cm & 100kg, i have been training 3x a week ( running 5-10Km) & eating clean (watch my calories intake) for 3+months but no weight loss have been achieved at all. I do lose some waist line & felt great but why no weight loss at all? Thank you

dogcatac

monitor your diet more closely. weigh everything and track everything.

diannethegeek

Would you be comfortable opening your diary to help others give you more specific advice?

These are my really general tips, since we don't have a lot of details:


1. If you aren't already, be sure that you're logging everything. Sometimes people forget about things like veggies, drinks, cooking oils, and condiments. For some people these can add up to enough to halt your weight loss progress.

2. Consider buying a food scale if you don't already have one. They're about $10-$20 dollars in the US and easily found at places like Amazon, Target, and Walmart. Measuring cups and spoons are great, but they do come with some degree of inaccuracy. A food scale will be more accurate, and for some people it makes a big difference.

3. Logging accurately also means choosing accurate entries in the database. There are a lot of user-entered entries that are off. Double-check that you're using good entries and/or using the recipe builder instead of someone else's homemade entries.

4. Recalculate your goals if you haven't lately. As you lose weight your body requires fewer calories to run. Be sure you update your goals every ten pounds or so.

5. If you're eating back your exercise calories and you're relying on gym machine readouts or MFP's estimates, it might be best to eat back just 50-75% of those. Certain activities tend to be overestimated. If you're using an HRM or activity tracker, it might be a good idea to look into their accuracy and be sure that yours is calibrated properly.

6. If you're taking any cheat days that go over your calorie limits, it might be best to cut them out for a few weeks and see what happens. Some people go way over their calorie needs without realizing it when they don't track.

7. If you weigh yourself frequently, consider using a program like trendweight to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs.

8. Some people just burn fewer calories than the calculators predict. If you continue to have problems after 4-6 weeks, then it might be worth a trip to the doctor or a registered dietitian who can give you more specific advice.

jemhh

Watching your calorie intake is not enough. Weigh/measure your food accurately, log it accurately, and eat less than you burn.

WBB55

How many calories have you been eating? And how are you tracking that? Are you using a scale to weigh your food?

ASKyle

Eating clean doesn't matter. Calories are king!

You can eat clean foods and maintain/gain (as you're seeing). You can eat "dirty" foods and lose weight.

Get a food scale, weigh your food.

PinkPixiexox

I'll re-iterate the other posters - buy an electronic food scale and weigh every thing.

I have only recently done this and was absolutely horrified to see how much I'd been under estimating my daily calories before I bought the scale. We are talking about 300 calories MISSED on some days. Definitely invest and watch that weight drop!

dubird

Yeah, gotta put in my word on getting a digital scale. When I first started using it, I was totally surprised by how MUCH more calories I was actually eating. Do that for a couple of weeks and see where you're at.

And at the risk of derailing the conversation, don't worry about 'clean' eating. There is no actual definition of it. There are not bad or evil foods or any foods that magically make things easier. There are foods that are good to limit because they're very high calorie with low nutritional value, but you can still have them if they fit into your daily goals. If you're really concerned, just make sure you get balanced meals with meat, veggies, and carbs in whatever proportion you feel is best and go from there. Get the nutrition your body needs and go from there.